A Low Carb Comeback?

The Police did it in 2007. Van Halen too. Cher does it every few years. I am talking about The Comeback Tour. It was only a matter of time before the Low Carb craze made a comeback of its own. Yes, High Protein, Low Carbohydrate diets are back. (Not that they ever really left.)

But not all comebacks are a good idea (Celine Dion, anyone?) Before you jump on the low-carb bandwagon, there is something you should know: Low carb diets are dangerous. See, Carbohydrates are a source of energy, nothing more.They are an essential part of a nutritious, well balanced diet.

In fact, about 40% of your calories should be in the form of carbohydrates. (The remaining 60% should be split about evenly between proteins and the healthy fats.) Study after study has found the Low-carb lifestyle to be patently unhealthy.

Dr. Robert Eckel of the American Heart Association says that high-protein, low-carbohydrate diets put people at risk of heart disease. A May 2004 Annals of Internal Medicine study showed that "minor adverse effects" including diarrhea, general weakness, rashes and muscle cramps "were more frequent in the low-carbohydrate diet group". And when it comes to the problems caused by low carbohydrate diets, that is just the beginning.

Low carb diets usually encourage you to make up for the lost carbs with protein. (Hence those wacky diets extolling fatty steaks and bacon.) The problem is consuming too much protein can create health problems and even cause protein toxicity for patients with certain medical problems, especially those with preexisting kidney problems.

If that is not enough to dissuade you, consider this: it is well-documented that high protein diets consisting of red meat, whole dairy products, and other high fat foods are linked to high cholesterol. Which in turn is linked to an increased risk of developing heart disease, stroke and cancer. In addition, high protein diets have been shown to cause people to excrete more calcium than normal through their urine. Over a prolonged period of time, this can increase a person's risk of osteoporosis and painful kidney stones.

Still not convinced? Low-carb diets can cause your body to go into a dangerous metabolic state called ketosis. During ketosis, the body forms substances known as ketones, which can cause organs to fail and result in gout, kidney stones, or outright kidney failure.

Q: But I tried a low carb diet once and lost weight. Really quickly even.

A: Okay, but what kind of weight did you lose? Most likely you were losing water and muscle. Interestingly, carbs attract water in the body, thus, when you lower your carb intake, water loss is enhanced. A 2001 scientific review published in the peer reviewed scientific journal Obesity Research concluded that the initial weight loss experienced by low carb dieters was a result of increased water loss.

That means you regain the weight the moment you consume any liquid. Probably not the long term results you are looking for. Worse, water loss leads to dehydration, which brings with it a whole host of other health problems. (see above.)

Q: But isn't a high protein, low carb diet good for my muscles?

A: In a word, no. There is a popular and enduring misconception out there that a high protein, low carb diet enhances your muscles and physical performance. Countless studies confirm that high-carb diets increase muscular endurance, not high protein diets.

Yes, we need adequate protein to build and repair muscles, but when there aren't enough carbs to fuel the body, it turns to other sources. Like your own muscles. Cannibalizing your muscles for fuel probably was not what you had in mind when you started trying to be healthier. The simple truth of the matter is, When you do not eat carbs, you lose muscle mass. And, guess what? With less muscle, your body burns fewer calories. And we know where that leads (weight gain.)

Finally, consider this: high protein low carb diets encourage adherents to avoid many of the healthy carbohydrate-containing foods that are rich in the vitamins, minerals, fiber and anti-oxidants that fight cancer and stave off many other chronic health problems. Best to steer clear of these low carb diets entirely. Instead, keep your diet well-rounded.

Dr. Andrew Weil suggests that on a 2,000-calorie-a-day diet, adult women should consume between 160 to 200 grams of carbohydrates a day. (About 45%). Adult men should consume between 240 to 300 grams of carbohydrates a day.

You do not have to avoid protein, just keep it to about 30% of calories consumed. And obtain your protein from a diet rich in whole grains, fruits and vegetables. Whole grains include brown rice and bulgur wheat. Eat more beans, winter squashes, apples pears, and delicious sweet potatoes.

And avoid refined and processed foods, especially those made with high fructose corn syrup. Not only will you meet your needs for protein, but you will help reduce your risk of cancer and dozens of other health problems.